Mainstream Meditation
Meditation is a discipline or practice of contemplation or awareness found in most of the world's major religions. It is not a treatment in the usual medical sense. Meditation is, however, frequently recommended by mainstream medical practitioners as well as alternative therapists because of its demonstrated
healing effects on the central nervous system, heart rate, and level of muscular tension. It is also reputed to have benefits for the entire person: physical, mental, emotional, and spiritual.
Better Health Meditation's purpose have been variously defined as increased awareness, greater ability to live in the moment, freedom from the ego, spiritual growth, or union with God or the universe. It is important to understand that although better health is a frequent side effect of meditation, it is not the goal or focus of meditation practice. The paradox of meditation as an approach to treatment of diseases and disorders is that it asks the patient to put aside immediate concerns with health or wellness.
Single Mindedness The goal of all forms of meditation is single-mindedness -- to let go of all distractions and focus on one object of attention or devotion. There are several techniques that mediators use to help them achieve this level of concentration. Most people will find that some techniques work better for them than others. Teachers of meditation advise beginners to use the approach that they find most congenial.
Not Vulnerable To Psychotic Episodes Meditation is suitable for most people who are not vulnerable to psychotic episodes. Some teachers of meditation warn against extended periods of breathing exercises unless the person has a teacher or spiritual guide, on the grounds that some people may experience hallucinations or dissociative episodes. The other major precaution concerns the patient's expectations.
A Variety Of Approaches Most persons beginning a meditation practice will not find it easy; they are often disturbed by the distractions of their mental processes or the physical discomfort of sitting still for a period of time. The form of meditation with which most Westerners are familiar involves sitting quietly in a chair or on the floor for a period of time with eyes closed in order to concentrate or focus the mind. There are, however, a variety of approaches to meditation practice.
Breathing Exercises
Breathing exercises are often recommended to beginners because breathing is a natural function that does not have to be consciously "learned." Meditation on the breath does not require changing one's breathing in any way, but only paying attention to it -- to the feel of the air as it enters or leaves the nostrils without following it into the lungs. This narrowness of focus helps to develop the meditator's ability to concentrate. When the person becomes aware that his or her attention has wandered, he or she simply returns to focusing on the breath again.
Devotional Meditation Meditation that is Devotional has an interpersonal quality in that the meditator focuses on a being who represents the divine or some quality of holiness for him or her. This approach also allows the meditator to integrate feelings of love or gratitude with his or her mental focus.A variation of this approach is focusing on body sensations. This technique is sometimes called body scanning. The meditator simply focuses attention on the sensations in each part of his or her body in turn. Sometimes body scanning is combined with a breathing exercise; the meditator imagines breathing into and out of each part of the body as he or she attends to its sensations.
Visualization & Meditation Devotional meditation can take the form of chanting hymns that use the names of God, or visualizing the person or being that represents God to the meditator. Meditation in the Christian tradition sometimes includes visualizing Jesus or certain events in his life. Visualization is a useful approach to meditation for people who are sensitive to visual stimuli.
Visualization Techniques Visualization meditation has also been used in the treatment of cancer and AIDS and other disease processes. In visualization therapy, the patient visualizes the inner workings of his or her body, with healthy cells fighting off the cancer or AIDS virus or rebalancing what is out of alignment with health. Another visualization technique asks the patient to imagine the affected parts of his or her body being surrounded by healing light or filled with energy.
Visualization Therapy The patient can combine visualizations with breathing exercises by imagining that the breath is sending healing energy to the body. Patients with any illness can use devotional visualization as a way of integrating religious beliefs with visualization therapy.
Body Motion Or Postures Meditation is a holistic practice that regards the body's positioning or activity as an important dimension of concentration. If the meditator is sitting, he or she is usually instructed to sit upright and wear loose or comfortable clothing in order to be alert as well as relaxed. Some forms of meditation, however, use body motion or postures as an intentional technique of concentration.
Walking meditation
In this form of meditation, the person slows down the pace of walking in order to focus on each movement of his or her legs or feet. Walking meditation is often done inside in a large room or without a particular destination, in order to keep the focus on the body movements themselves rather than on the goal of getting to a specific place or covering distance. Sometimes meditators repeat the words "lifting," "moving," and "placing" as they lift each foot, move the leg forward, and place the foot on the ground.